Herbed chicken salad

Special Meals

Salads & Dressings

Herbed Chicken Salad

By Admin 17 Comments

Health Check

Use skinless chicken breasts to keep fat content down

Asparagus, celery, salad greens contribute to the fibre content

Preparation Time

20 minutes

Cooking Time

25 minutes plus chilling

Recipe Serves 4

3 skinless chicken breast fillets (125g each)

½ cup salt-reduced chicken stock

¼ teaspoon white pepper

1 punch asparagus, about 250g

½ cup sliced celery

1 cup mixed salad greens or snow pea sprouts

1 mignonette lettuce

For the dressing

¼ cup olive oil

¼ cup fresh lime juice

1 clove garlic, crushed

1 teaspoon very finely chopped ginger

1 teaspoon chopped red chilli

3 tablespoons shredded coriander or mint

½ teaspoon sugar

Preparation

Trim chicken. Place in a heavy-based frying pan, with the stock. Sprinkle with pepper. Cover and bring to a gentle boil. Reduce heat and simmer for another 5 minutes, or until tender. Test with a skewer, Drain and cool.

Dressing: put all ingredients in a screw-top jar. Shake well.

Cut, cooked chicken into strips, place in a bowl. Pour dressing over, toss until coated. Cover and refridgerate, for at least 30 minutes, for flavour to develop.

Rinse asparagus, cut off tough ends. Cut stalks in half. Place in a steamer above a pan of boiling water and steam for 10 to 15 minutes. Plunge into a bowl of iced water; drain well. Fold asparagus and celery into chicken mixture. Add salad greens and torn lettuce.

Per Serving

Cals 255/kj 1069

Carbohydrates 3 g

Fibre 3 g

Protein 24 g

Sodium 79 mg

Fat 17 g

Cholesterol 47 mg

Cook's Tips

To test if poached chicken is cooked, prick thickest part with a skewer. If juices which run out are pink, simmer a little longer, until they run clear.